The scientific approach: 5 highly effective exercises for weight loss

The scientific approach: 5 highly effective exercises for weight loss

Fat-burning combo. The most energy-consuming exercises to include in your workout.

In the community of scientists, there is still an ongoing debate about what is more effective to include in your fat-burning workout – cardio or strength exercises. Most of the author’s coaching programs are based on the principle of combining these two approaches. "(《世界人权宣言》) advantage of combined training confirms the study of Sulin Ho from Curtin University in Australia. 12 weeks of combined training helped the subjects to reduce weight and body fat more effectively than through cardio or strength exercises separately. In our selection, we have gathered the 5 most energy-consuming exercises that everyone can incorporate into their functional training. Performing cardio in conjunction with strength exercises will not only help you lose weight, but also increase muscle mass.

Double wave with a rope

The rope workout was originally popular with American soccer players and MMA athletes. But if you’re looking for an effective exercise to increase strength, power, and endurance, rope workout is a great addition to your regular routine at the gym. You’ll be surprised at how a few seemingly simple swings can quickly raise your heart rate.

You can watch the video on Lifeinhockey’s YouTube channel.

小贴士 Start with 3 sets of 30-second intervals 45 seconds apart.

Burpees

Burpees are one of the most effective static bodyweight exercises for losing excess calories and toning muscles. You can independently control the load, choose the rhythm of the exercise, monitor your heart rate.

Video can be viewed on the channel Sporty Bro in YouTube.

Jumping rope

Classic jumping rope, familiar to us from school, is one of the most energy-consuming types of training. For example, according to American studies, this type of fitness allows you to burn up to 1000-1200 kcal per hour of exercise.

In addition, jumping is a great cardio workout and an alternative to the treadmill.

Rock Climbing exercise

The “Rock Climbing” exercise is very common among professional athletes. It perfectly keeps the whole body in shape, includes the muscles of the abs, buttocks, legs and shoulder girdle. The exercise does not require additional equipment, burns calories effectively and is recommended for weight loss.

The video can be viewed on the Womwn’s Health Russia YouTube channel.

Throwing a stuffed ball into the wall

Throwing a stuffed ball is a functional crossfit exercise. The main muscle targeted is the quadriceps femoris. Other muscles are also included in the work: abs, thigh biceps, gluteal muscles, biceps, middle back, shoulders, trapezius, triceps.

You can watch the video on Markanych’s YouTube channel.